Prone Flyes on a Swiss Ball

Prone Fly on Ball

1. Lie face down with chest supported by flexaball. Feet should be wider than shoulder width apart for stability. Knees may or not be on ground on depending on comfort.

2. Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
4. Return to start position. However, only lower DB’s to within an inch of floor.
5. Remember to keep head in a neutral position and trunk stable.